
Mon, 09/23/2019
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 #WOD #weightliftingcomplex #hangpowersnatch #powersnatch #overheadsquats #bartender #amrap #deadlifts

Sat, 08/16/2019
"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups # DAILY MINDSET
**“No mud, no lotus”**
The mud produces a beautiful blossom, known as the lotus.
Some of the most beautiful things in life come from the most adverse conditions.
It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that sai

Mon, 07/22/2019
"Hot Sauce"
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95) Notes: “Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal

Wed, 06/26/2019
"Nancy"
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65) Notes: “Culture eats strategy for breakfast.” -Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, execute

Wed, 06/19/2019
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been

Sat, 05/25/2019
“Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run Notes: “Worry is a misuse of imagination" - Dan Zadra
Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
Whe

Sat, 05/04/2019
"Sleep Walk"
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95) Notes: “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemi

Fri, 04/26/2019
Overhead Squat
Build to heavy set of 3
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80) Notes: “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent. #WOD #overheadsquat #denim #ampra #doubleunders #calrow #overheadsquats

Wed, 02/20/2019
"Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders Notes: ## BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed

Fri, 02/08/2019
"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row Notes: ### GENERAL
* Looking to move for all 20 minutes today
* Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward
### OVERHEAD SQUATS
* Choose a weight you are capable of completing 25+ reps unbroken when fresh
* Ideally finished in no more than 3 sets within the workout
### BOX